Female Athlete Triad

Exercising too much with insufficient calories will result in hormonal imbalance, which will lead to low estrogen levels.  This estrogen level is to be maintained for having a regular menstrual cycle. Estrogen level, if not maintained, might lead to loss of fertility.  Also if proper nutrition is not received by the body the bone density is lost.  Athletes must receive sufficient calcium and vitamin D for bone strength.

The Female Athlete Triad: this is the interconnection between three health issues – Not eating in an orderly manner, irregular or loss of menstrual periods, and loss of bone density. These are more or less common in female athletes.  Female who are engaged in sports must take care of their food intake and the proper nutrients required to keep their body strong and healthy. Many of the athletes are not aware of their choices of food or their exercise regime.  Anything done in excess of the requirement harms their health. Sometimes they are enslaved by compulsive training which does not match with their body weight. Unfortunately, this leads to different types of health hazards, compromising their fertility and finally affecting their performance

1.     Energy: Eating less and over-exercising creates energy loss.

2.     Hormonal Imbalance: Once the energy is lost it will affect the body’s hormone levels.

3.     Irregular Menstrual Cycle: The reproductive system stops working, and the menstrual cycle is disrupted.

4.     Bone Loss: Hormonal imbalance makes the body lose bone density silently.

5.     Fertility Issues: Hormonal imbalances and disrupted menstrual cycles can lead to difficulties in conceiving.

Eating pattern disorder:

Eating disorders, like not feeling hungry, eating at odd times, excessive eating, remaining hungry for a long duration, and eating junk food, often come to mind. However, disordered eating includes:

·        Food Restriction: Overall food intake is limited, or avoiding foods which are not good for gaining weight.

·        Rigid Eating Patterns: Eating limited favourite foods daily which leads to a deficiency of nutrients.

·        Inadequate Protein Intake: Not consuming protein-rich foods like meat, poultry, fish, dairy, beans, legumes, nuts, or soy products.

·        Unhealthy Thought Patterns: Preoccupation with food, dissatisfaction with body image, excessive fear of gaining weight, and distorted body perception.

·        Prolonged Fasting: Going without food for extended periods.

·        Eating Junk: Overeating followed by using diet pills, diuretics, laxatives, or self-induced vomiting to control weight.

This unhealthy eating pattern deprives the body of essential nutrients, leading to the loss of menstrual periods. This not only affects energy levels and performance but also harms bone health and fertility. It requires early detection and proper consultation with a health provider to restore health.

Amenorrhea is not having menstrual periods for three months or longer. Not having your first period by age 16 is also considered amenorrhea. It indicates a hormonal imbalance. The absence of menstruation might seem convenient, it's a warning sign of serious health issues. It should not be ignored. If not dealt with proper consultation, it can lead to early osteoporosis, increased risk of stress fractures, and fertility problems.

Human bones grow and develop during adolescence, continuing until about ages 25 to 35. After the age of 35, the bone loss begins. Once women reach menopause, the bone loss gets accelerated. Strong bones on attaining adulthood are vital for preventing osteoporosis. If a woman is affected by osteoporosis, she would have decreased bone density and increased fracture risks. While this is often felt by older women, young women with the Female Athlete Triad can exhibit bone density similar to those in their 50s or 60s, sometimes resulting in stress fractures. Bone lost during critical growth periods may not be fully recoverable.

·        Regulate Menstrual Cycles: Timely consultation with a doctor and maintain regular menstrual cycles.  Keep track of the estrogen levels.

·        Seek Mental Health Support: Counseling can address the emotional and psychological factors contributing to disordered eating and body image issues.

·        Nutritional Guidance: A nutritionist can help improve energy and performance through balanced diets, adequate calcium, and protein intake.

·        Avoid Overtraining: Fear of weight gain can lead to excessive exercise. An exercise specialist can help design a balanced training regimen that supports both performance and health.

·        Monitor Fertility: Regular check-ups with a fertility specialist can help monitor reproductive health and address any issues early.

The following are a must for Enhancing Athletic Performance:

·        Build Muscle Mass

·        Improve Skills

·        Boost Energy with Good Nutrition

·        Practice Mental Preparation Techniques

·        Optimize Training Regimens

Athletes often achieve peak performance when their body fat levels are higher than those of their peers. Each individual has an ideal body composition unique to their genetic makeup and natural abilities. Choosing a sport that aligns with one's genetic predisposition can also enhance performance.

By understanding and addressing the Female Athlete Triad, female athletes can protect their health and fertility while optimizing their performance.